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"Healthy" was still too many carbs for my body and resulted in insulin resistance.
This book changed my health, don't do Audible, there are important lists you will miss.
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Intermittent fasting is also very beneficial for IR, read The Obesity Code by Dr. Jason Fung and check out any of his videos on YT. Vids by The Gallen Foundation are also very good.
Check any meds to see if they impact glucose or insulin (Google) and if so, talk to doc about obtions. Mood or anxiety meds, bp meds, bcp, allergy meds including Flonase and steroids are all common meds that may have that effect. This is what kicked off my insulin resistance, an eating pattern of grazing and snacking made it worse.
Changing how I ate and spacing out eating so insulin had time to fall and stay low were the biggest levers for me. Adding muscle is another, it is very metabolically protective. Supplements like inositol, berberine and NAC helped, inositol and NAC are also good for mood.
Finally, sleep and stress management are important, high cortisol pushes up insulin and poor sleep drives hunger and cravings. If possible, a short walk after meals is also beneficial.
I find carbs in the morning really drives hunger and cravings for the rest of the day.
This book by a doctor who runs a metabolic health clinic at Duke really changed my health and it also covers maintenance, finally no more yo-yoing.
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Reversing IR is possible, incorporating IF or TRE and building muscle are additional powerful tools. Videos by The Gallen Foundaton re: IR are excellent.
This book simplifies it all, my library had it. Takes all of the guesswork out of reversing IR. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Don't listen to audible, there are lists that you need.
Best part, the doc who wrote it says you know it is working when you are NOT HUNGRY, losing that driving insatiable hunger from IR was such a relief.
YT vids by The Gallen Foundation re: reversing IR and regaining insulin sensitivity are also really good.
Optimal fasting insulin is 4.9 or lower.
Yes, reversible. Adding muscle is very metabolically protective. This book helped me a lot re: food as did IF https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Watch sleep and stress, cortisol increases IR. Check meds to see if they impact insulin and glucose, many do, including bp meds, bcp, mood and anxiety meds, allergy meds including Flonase, steroids, etc. If any do talk to doc about options.
Gallen Foundation vids on YT re: reversing IR and regaining insulin sensitivity are excellent as is the work of Dr. Jason Fung.
Add muscle, it is very metabolically protective.
Are you saying you eat 240g of carbs a day? That is a lot. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Cutting sugar, processed foods and seed oils is healthy for everyone, all are linked to IR. Eat whole 1 ingredient foods as much as possible.
Lowering insulin levels will cause it to lighten and eventually go away. Diet is the biggest lever, along with spacing out eating so insulin has time to fall and stay low. See vids by Dr. Jason Fung, the book The Obesity Code and/or r/intermittentfasting
Supplements such as inositol, NAC or berberine can also help but changing food is the key. r/sugarfree can also be helpful.
Good luck!
This book really turned my health around, the doctor who wrote it runs a metabolic health clinic at Duke. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Check out the Carb Addiction doc on YT, the book and podcast Food Junkies and the book Dopamine Nation all helped re: my rx with food. Dr. Cywes will also treat remotely if you are not in FL.
This book really changed my health https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298, Dr. Westman's group Adapt Your Life does periodic support groups. The Obesity Code by Dr. Fung is also excellent and his The Fasting Method program has support groups and coaching available and they take HSA money. Sometimes support and accountability make a difference.
Check any meds you are taking to see if they impact glucose or insulin. If you have symptoms of apnea, treat with NAC or a cpap.
Be patient, focus on health, it's a lifestyle not a short term thing.
Adding muscle is very helpful re: IR too. Are you on metformin or any supplements that help with IR such as inositol, NAC or berberine?
High insulin holds down glucose, but eventually it creeps up over time.
I found this book to be a game changer. Cravings should pass in a few days to a few weeks. It takes all the guesswork out. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Supplements that help with insulin sensitivity like inositol, NAC or berberine or a med like metformin can also help.
The YT vids by The Gallen Foundation re: reversing IR and regaining insulin sensitivity are also great.
Other levers to push are IF and gaining muscle, it is very metabolically protective. Check any meds you take to see if they impact glucose or insulin and if so, talk with your doc about a more weight neutral version.
Good luck, you can do it!
muscle uses glucose so it a good idea to focus some of your "routine" on strength building. This can be bodyweight exercises or using actual weights. For example - I like doing yoga and rock climbing. If you have access to a treadmill - walking on an incline (3-5%) will help strengthen your legs and butt (some of your biggest muscles in your body). I also go to orange theory fitness 2x a week. its a good combo of cardio and weights - but also expensive. Check out "do yoga with me" on youtube.
For diet - I highly recommend using an app like my fitness pal to log what you eat for each meal and your exercise. the app will track your macros (fat, carbs, protein) - target your net carbs (=total carbs - fiber) around 60-80g per day and you'll want 100-120g protein to help support you muscle building. as you cut carbs, electrolytes will become necessary - I CRAVE salty things and really like LMNT.
I also found this book really helpful even though I don't have PCOS - https://smile.amazon.com/Insulin-Resistance-Diet-Plan-Cookbook/dp/1623157285/ref=sr_1_6?crid=1GAVYGFFQ4G0O&keywords=pcos+cookbook&qid=1660824279&sprefix=pcos+%2Caps%2C227&sr=8-6
the recipes are simple enough and the introduction helped get me out of panic mode when I was first struggling with what to eat.
I hope this helps. Feel free to DM me if you have more questions or just want to commiserate.
An optimal fasting insulin to avoid symptoms is 4.9 or lower. The "normal" range is based on population averages not what is best for health outcomes.
This book + IF, see anything by Dr. Jason Fung or vids by The Gallen Institute really turned my health around and gave me my quality of life back.
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298 The doctor who wrote it runs a metabolic health clinic at Duke, he has take people off up to 12 meds with his approach. It is very simple to follow.
Good luck!
Fasting is very helpful for IR. Check out The Obesity Code or vids by Dr. Jason Fung or The Gallen Foundation.
IR is linked not only to diabetes but also PCOS in women or ED in men, NAFLD, mood disorders, heart disease, some cancers and Alzheimer's so reversing it pays health dividends for decades.
This book really turned my health around and it is easy to follow https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298. Adding muscle is very metabolically protective and managing sleep and stress are important too (try NAC or a cpap if you have symptoms of apnea) because cortisol increases insulin resistance.
Also, check any meds you may be taking to see if they impact glucose or insulin, common ones are bcp, bp meds, mood or anxiety meds, allergy meds including Flonase or steroids. If so, talk with doc about switching to one that is more metabolically neutral.
Good luck!
I have read it is not a good strategy as IR itself drives cravings for sugar and starches. I did find this book very helpful as it uses an intuitive eating approach BUT within a LC framework. The doctor who wrote it runs a metabolic health clinic at Duke. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
I also found inositol, NAC and berberine quite helpful, some take metformin. Intermittent fasting and adding muscle are other helpful levers. The Gallen Foundation has some great vids re: reversing IR.
If you are interested in the science, the books Why We Get Sick by Bikman and The Obesity Code by Fung are very good.
It's possible to be at a normal weight and become diabetic.
This book is very simple to follow and changed my health, the author is a doctor who heads a metabolic health clinic at Duke. If you are in the Carolinas, try to get on his wait list, if not, the book should be all you need. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/B0992VZ9XC
You may also want to incorporate some intermittent fasting, see vids by Dr. Jason Fung on YT, the podcast The Fasting Method his team puts out or the book The Diabetes Code. The Fasting Method also offers coaching and support groups. Many find The Glucose Goddess IG and book helpful.
You may also want to layer in some supplements that help with IR, such as inositol, berberine or NAC.
Vids by The Gallen Foundation are also excellent. Check that you are not taking meds that increase IR, Google any you take, esp bcp, blood pressure meds, allergy meds including Flonase, steroids, meds for mood or anxiety, etc.
Get fasting insulin checked, optimally it should be 4.9 or lower. Glucose is being held down by insulin and IR can increase for a decade before glucose starts to rise. The time to make diet changes is now, what might be healthy for some may not be for your body. IR is linked to PCOS in women and ED in men, diabetes, NAFLD, heart disease, mood disorders, some cancers and even Alzheimer's. Reversing it now will pay health dividends for decades.
Muscle is metabolically protective as are managing sleep and stress, cortisol increases IR. You might want to add some weight or resistance or bodyweight training to the walking.
Good luck!
Berries have a much lower glycemic index than potatoes or rice, maybe try to stick with them or a more complex carb like sweet potatoes in small amounts? What are you doing to treat the insulin resistance?
This book helped end my reactive hypoglycemia, it is one of the targeted conditions. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298 The doctor who wrote it runs a metabolic health clinic at Duke, it's very easy to follow.
Protein and heathy fats like avocado and olives. This book completely changed things for me, very simple to follow. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298 IF was also beneficial as were supplements like inositol, berberine and NAC, or, you could consider a med like metformin. The biggest levers are changing the food and spacing out eating so insulin has time to fall and stay low.
Check any meds you are on to see if they impact glucose or insulin, many do from bcp to blood pressure meds, meds for mood and anxiety, allergy meds including Flonase spray, steroids, etc.
Watch sleep and stress, cortisol drives cravings and hunger.
Good luck!
I found this book very simple and easy to follow and it really changed my health. 88% of US adults have some degree of metabolic issues so addressing IR would benefit many. My energy is good now and reactive hypos have stopped. The doctor who wrote it runs a metabolic health clinic at Duke. If you are in that area, I'd get on his waitlist, otherwise, the book is very clear. I'd give it 6 months and see where your health stands, I was amazed re: mine, and he says he has taken people off up to 12 meds just by changing food. I would continue to pursue answers re: your thyroid health too. But, in the meantime, you will have made great headway re: one variable.
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Your doctor should check you bloodwork re: B-12 to make sure you are absorbing it and at optimal levels. If metformin does not work out, berberine is similar without the GI side effects or B-12 issue.
Please come back with updates~
I found this book very simple to follow and it helped my health a great deal. The doctor who wrote it runs a metabolic health clinic at Duke University. It also covers what to do once you reach health and weight goals, a really important piece of holding onto the gains.
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Some people do find IF beneficial although it is not required re: the approach linked above. You may find that changing the food alone changes your hunger enough that you do not need a formal approach to fasting.
Re: IF, see any vids on YT by Dr. Jason Fung, Gallen Fdn vids are also excellent.
This book is very simple to follow and it really turned my health around. The doctor who wrote it runs a metabolic health clinic at Duke, see him in person if you are in the area, he is supposed to be lovely in person. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
All the symptoms you listed are linked to IR, you should feel better after treating it.
Good luck and pls come back with updates!
In case it helps, I take this bulk inositol, it lasts for several months, I keep some in a mason jar on the counter. https://www.amazon.com/gp/product/B01DPW5E46/ref=ppx_yo_dt_b_search_asin_titleie=UTF8&psc=1
1 Tbs = 1 g so I use a coffee scoop to measure, the scoop in the package is teeny and annoying.
I take 4g per day divided into 2 doses of 2 for IR and PCOS, for mood the doses go up to 12-18g divided into 2 doses.
Magnesium is also great for anxiety, there are several studies on PubMed. I like Natural Calm powder, I took it for leg cramps but noticed I felt more chill and it helps sleep.
Low carb
The oily hair is a seb derm thing too, but, if you did not have that symptom before, quite possibly.
It sounds like you are making good progress! Do you take any supplements or metformin? I take NAC, inositol and berberine. Intermittent fasting also helped as did working to add muscle, it is very metabolically protective. Even a walk after meals can really help keep glucose and thus insulin, low.
Diet really is the key, as you discovered. This book is simple to follow and really changed my health. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298 This is also very good re: the various factors that impact IR and the links to health problems from PCOS in women and ED in men to NAFLD, diabetes, heart disease, some cancers, mood disorders, and Alzheimer's. Reversing it and eating in a way that prevents it coming back pays huge health dividends for life.
Reversing IR can take months or a few years, depending on severity and how long you have had it. It definitely
This book is very simple to follow and really changed my health. The author is a doctor who runs a metabolic clinic at Duke.
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Good luck and please come back with updates! Losing the brain fog, GERD, skin issues, fatigue, feels like I got my quality of life back. You can do it!
The subs r/sugarfree and r/intermittentfasting are also full of people transforming their health.
I have non-PCOS IR and trust me when I say this is a really common feeling after being diagnosed with IR. I found so much info about diabetes which helped but also didn't really apply to my needs. The diet that my doc handed me was SO restrictive, that when I did any exercise I would have to sleep for the rest of the day and felt awful.
I sought the help of a nutrition coach and also found this cookbook and meal plan incredibly helpful (the chia pudding is real good!)
Another thing that helped me get used to the diet was logging my meals in my fit bit app (my fitness pal is good and FREE too). It kept me accountable and also helped me track my carbs and protein etc so I didn't have to read labels and do the math in my head.
Another pitfall I encountered was my doctor only measuring my progress by my weight loss. After 2 years of good lifestyle changes and taking metformin, when my weight was not dropping like she thought it should be - she doubled my metformin. I opted for a second opinion because it didn't feel right and I had started developing beau's lines on my thumbnails (a sign of thyroid dysfunction). Sure enough my IR was back to well within the normal range and my thyroid hormone (free T3) was very low. I have been off metformin since, my weight is maintaining, and free T3 is back in normal range. I am maintaining my diet and exercise and feel much better not taking metformin. I plan to re-test in 6-12months just to make sure its holding.
You got this!
Fasting insulin of 4.9 or less seems to be low enough to resolve symptoms.
This book and some intermittent fasting helped change my health https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298 it also covers maintenance so finally I could keep gains w/no more yo-yoing.
The focus is on controlling hyperinsulinemia, and they use CGMs and other tools along with education, remote monitoring, coaching, etc. Many with diabetes are obese, just lowering weight may or may not reverse diabetes, targeting insulin will benefit metabolic health at all weights.
Try reaching out to them re: insurance options. You are not looking for a weight loss program but a prediabetes reversal program. Wearable tech like CGMs are monitored by medical professionals, there is prediabetes and diabetes education, it is a different sort of program.
Another option, this book had a huge impact on my health and is very simple to follow. The doctor who wrote it says he has taken people off up to 12 meds by changing the food. IR is linked not only to prediabetes and diabetes but also PCOS in women and ED in men, mood disorders like anxiety, depression, ADD and bipolar, heart disease, some cancers and Alzheimer's, all can happen at any BMI. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298 The book emphasizes eating satiating food until full so your weight should remain stable, just food that will target your hyperinsulinemia.
Are you a vegetarian or vegan by any chance? Those 2 eating styles often seem to create IR issues due to the higher starch content. That is when I got a PCOS diagnosis.
Good luck!
Make changes now or you will become diabetic.
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
If you are insulin resistant your bloodwork can't be normal?
This book was very helpful to me, it is written by a doctor who runs a metabolic health clinic at Duke and it is very simple to follow
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Are you on any medications that increase insulin? Many common ones do - bcp, meds for depression, anxiety, allergies, etc, you can Google to see if they impact glucose and thus insulin. I was taking a supplement that had maltodextrin as a filler, it greatly increases insulin.
Are you counting carbs total or net? My insulin came down steadily when I stayed under 20g total for the day. The fibers in the processed LC food seemed to impact me as did sweeteners, cutting them both really helped as did eating full meals and cutting snacking so insulin had time to fall and stay low. This book really helped me dial it in for success. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
How are sleep and stress? Cortisol really increases IR? Has yours been tested? If high, you may want to try a 24 hour test to try to identify environmental factors. A CGM could also help tease out reactions to food, I had a friend who had a weird reaction to coconut milk, really spiked him, and on a Paleo diet he got worse. Even wearing one for 2 weeks could be valuable data. If you have any signs of apnea - tired, dry mouth in morning, etc, NAC can be beneficial for both IR and apnea and a CPAP can really benefit metabolic health including IR. Do you do shift work or have a very irregular schedule or travel a lot? All of those impact metabolic health, see work of Dr. Satchin Panda.
EYCC https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Fibro and CF are both linked to IR, there are studies on PubMed.
Are you vegetarian or vegan by any chance?
I struggled with this too. My Doc recommended 60-80 carbs per day for me (5'4", 165 & trying to get to 145). here are some things to keep in mind:
1- make sure you are counting NET carbs not total carbs. fiber is your friend!
2- make sure you are getting plenty of protein and healthy fats (my goal is about 100-120g per day of protein
3- if you are exercising (which you should be) you will need carbs - on days I workout I feel best when I have about 100 total carbs (so probably 80ish net carbs)
4- hydration AND Electrolytes are also important and will help you feel better. I like LMNT electrolyte mixes
​
this book was really helpful for me to understand what my body needed and regain some control over my diet.
I've seen it said that fasting insulin should be 4.9 or lower to avoid symptoms. This book really helped me, as did Dr. Jason Fung and intermittent fasting.
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
IR tends to get worse over time and is linked to NAFLD, diabetes, mood disorders, heart disease, some cancers and Alzheimer's, so reversing it pays big health dividends. The book Why We Get Sick by Dr. Benjamin Bickman is also very good and is full of ideas for reducing IR.
I like YT vids by the Gallen Foundation too, very informative and inspiring. Good luck, you can change things!
I found this book really helpful https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
and consistent ADF really helped my IR. An alternative is to do OMAD but alter the time so every other day is a longer stretch.
Not sure how low you mean by low carb but I have done several carnivore or zero carb 21 or 30 day "challenges" and found it had a big impact on my IR.
Eating earlier helps too, Dr. Sacha Panda speaks about the impact circadian rhythm has on IR. I also really focus on sleep, a daily 30 min walk helped that and stress for me, cortisol pushes up IR.
The other supplement that helps with IR is NAC.
I found vids and podcasts by Dr. Fung and his team, esp Megan Ramos and Dr. Nadia Pateguana helpful and inspiring.
It sounds like reactive hypoglycemia. With IR we tend to overproduce insulin in response to sugar and starch so it then pulls glucose down a bit low. I found I had symptoms even if it was not technically low, just moving down. This book and IF really helped me. IF can help the pancreas not overproduce insulin to the same degree over time.
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
It can be a precursor to diabetes, so it is good to address with diet and other lifestyle measures, IF, building muscle, managing sleep and stress to control cortisol, etc. Avoiding the spike in glucose followed by the spike in insulin in the first place is the key. Protein, healthy fats, low sugar and starch can all help as you found.
Good luck!
I would see your doctor ASAP. Also, check to see if any medications you are on impact insulin or blood glucose.
I have heard Dr. Eric Westman speak of his approach to restoring metabolic health being successful for people who are in wheelchairs or bed bound, no need to exercise. https://www.amazon.com/Your-Carb-Confusion-Eric-Westman-ebook/dp/B09PLKSGR3/ref=tmm\_kin\_swatch\_0?\_encoding=UTF8&qid=1645462328&sr=8-1
This book really helped me, it is written by a doctor who heads a metabolic clinic at Duke and he has been publishing re: metabolic syndrome and IR for decades. His approach really turned my health around and took all of the guess work out of things. It also has a phase focused on maintenance so I was able to keep the health benefits. I think his group does periodic online coaching and support if that might help, I just used the book.
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
If you look up Dr. Eric Westman on YT he also has a lot of educational vids. He has a very soothing manner and reminds me of Mr. Rogers, lol.
Diet is really key with IR but managing sleep, stress (cortisol increases IR) and weight or resistance training can all help, as can incorporating intermittent fasting. Supplements like berberine, NAC and inositol or meds like metformin can help too.
That said, Dr. Westman's approach will work with diet changes alone. He has had people in wheel chairs turn their metabolic health around, his approach is very simple and very effective. Good luck and pls come back with updates!
A LC diet will reverse IR, weight loss without targeting insulin may or often does not reduce IR.
This book was very straightforward and helpful to me https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
Some people find using a CGM and working with a group like Virta Health that provides support and virtual coaching can really help with behavioral change.
Supplements like inositol, NAC or berberine or meds like metformin can help, so can intermittent fasting and weight or resistance training. Good luck!
This book was a game changer for me, it is very simple but was very effective
https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298
I highly recommend this book, written by a doctor who runs a clinic at Duke. He has been publishing re: metabolic syndrome for decades and has a very simple and effective approach. https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298/ref=pd_lpo_1?pd_rd_i=1628604298&psc=1 I could never have imagined all of the positive changes in my health.
Intermittent fasting can also be helpful, any books by Dr. Jason Fung are excellent.
Good luck!
This approach helped me https://www.amazon.com/End-Your-Carb-Confusion-Customize/dp/1628604298 I also do some IF and take inositol, NAC and berberine. Stints on carnivore, even say 21 days, also had a big impact. Switching off a vegetarian diet helped a LOT, just too high in starch for my body to handle well. Good luck!